Review my supplement stack: looking for benefit with minimal long-term effect
Hi everyone,
I’m a 22-year-old male, 174 cm / 70 kg. I go to the gym regularly, and I feel like I’m currently healthy overall, but sometimes my sleep quality isn’t great
I’m looking for feedback on my current supplement stack. My main goals are general health, muscle/brain performance, sleep quality, gut health, and minimizing any possible long-term negative effects.
I’m especially interested in what you think I should remove, reduce, or possibly add. I don’t want to take unnecessary supplements just for the sake of it.
Current stack:
Multivitamins
NOW multivitamin, low dose: 1 per day
Life Extension multivitamin, higher dose: sometimes（worry about over dose)
Omega-3
Sports Research Omega-3: 1 per day
For general health.
Vitamin D3 + K2
Vitamin D3 1000 IU + Vitamin K2 125 mcg: 1 per day
For general health. I haven’t confirmed my vitamin D level recently.
Creatine
Creatine monohydrate: 5–10 g per day
For muscle performance and possible cognitive/brain benefits.
Citrulline or Arginine
Citrulline or arginine: around 1500 mg
For blood flow / sexual health.
Taurine
Taurine: 1000 mg per day
For general health and possible anti-aging benefits.
Probiotic
1 per day
For gut health.
Magnesium
Magnesium glycinate: 200 mg before bed
For sleep quality.
My questions:
Is anything here unnecessary or not worth taking long term?
Are there any combinations here that could cause issues over time?
Anything you would add, remove, or only take based on bloodwork?
My priority is best benefit with the lowest long-term risk, not taking the biggest stack possible.